Lateral Lunge 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Quads
Secondary Targets
Execution
Compound
Force Type
Push (Bilateral)
Required Equipment
Bodyweight
Fitness Level
Intermediate
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Lateral Lunge is a bodyweight exercise that primarily targets the quads while also engaging the glutes as a secondary muscle group. It involves stepping out to the side with one leg while keeping the chest lifted, spine neutral, and core engaged, then pushing off the stepping leg to return to the starting position. This movement helps improve lower body strength, stability, and lateral mobility, making it effective for both functional fitness and athletic performance.
How to Perform
Stand tall with your feet positioned about hip-width apart and your core activated.
Step laterally with one leg, keeping your chest upright and spine neutral while transferring your weight toward the stepping leg.
Ensure the stepping knee stays aligned with your toes and the opposite leg remains extended and straight.
Push through the heel of the stepping leg to return to the starting stance.
Repeat the movement on the other side, alternating legs for each repetition.
Maintain controlled movements throughout, focusing on balance, stability, and engaging the quads and glutes.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your chest lifted and core engaged throughout the movement.
Avoid letting the stepping knee collapse inward; keep it aligned with your toes.
Do not round your back; maintain a neutral spine.
Control the step out; avoid bouncing or rushing the movement.
Ensure the opposite leg stays straight without locking the knee.
Push through the heel of the working leg to activate glutes effectively.
Focus on even weight distribution to prevent imbalance.
Do not let your foot turn outward; keep toes pointing forward.
Avoid leaning too far forward or sideways; maintain upright posture.
Engage the glutes and quads intentionally rather than relying on momentum.
How Not to Perform
Do not let your stepping knee cave inward or extend past your toes.
Avoid rounding or hunching your back; keep a neutral spine.
Do not lean excessively toward the stepping leg.
Avoid locking or hyperextending the opposite leg.
Do not step too quickly or use momentum to return to start.
Avoid letting your feet turn outward; keep toes pointing forward.
Do not let your chest drop; maintain an upright posture.
Avoid shifting weight unevenly; distribute it through the working leg.
Do not neglect engaging your core and glutes.
Avoid shallow steps that reduce the range of motion and effectiveness.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
